WOD: 9-12-13 « Reebok CrossFit Back Bay Reebok CrossFit Back Bay

WOD: 9-12-13

by: Gino Escalante in: WODs
11 Sep

 

 

GS: 12 min AMRAP of:

30 second L-Sit Hold (scale accordingly) (from the racks)
30 second Superman Hold
30 second Band Pull Apart (15 seconds out 15 seconds in)

1: 4 min AMRAP of:

10 Hang Power Clean (135/95)
10 Front Squats (135/95)

Rest 1 minute

4 min AMRAP of:

10 Over the Bar Burpees
10 Deadlifts (135/95)

Rest 1 minute

4 min AMRAP of:

30 Air Squats
10 Push Press (135/95)

2: 6 rounds for time of:

6 Overhead Squats (135/95)
6 Over the Bar Burpees

5 min cap

5 rounds for time of:

10 Deadlifts (135/95)
10 Barbell Roll Outs (from the knee) (arms should overhead)

5 min cap

4 rounds for time of:

20 Air Squats
12 Unbroken Shoulder to Overhead (135/95)

5 min cap

Leah Oliveira liked this post

Latest News

Contact Us

Map-Drop-Down